Fitness Thread

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PantherProud

Well-known member
Anyone have some good exercises for belly fat they recommend? Particularly for a bigger guy still starting out. Beginner stuff. I’m not going to be planking much anytime soon lol.

I’m down 20-22lbs in 8 weeks, but not much in my belly area so far, which is my target area. Enough that my clothes feel looser, but nothing dramatic.

Aside from dieting, mainly been doing a lot of walking with the occasional light upper body lifting. Also looking to start doing some boxing.
 
 
Pushups. "Drop and give me 20" and then add in planks when you feel up to it. These are great because you can do them absolutely anywhere!

As far as running, I wouldn't just go out and jog for 30 minutes. It's miserable and a waste of time. You'd be better off doing a set of sprints. Run 6 40m sprints. Give yourself a minute break between each. It'll take you under 10 minutes total
 
Dan John is a former world-class discus thrower and trains people ranging from the elderly to highly fit military. He has a huge YouTube presence and could be a good resource. He maintains that a person perform "inefficient" movements in order to better target fat as an energy source. He is the reason I started doing kettebell movements like swings. One of his thoughts is that a person should walk after their training session. He also believes that people (aside from competitive athletes) should leave the gym feeling better than when they came in. I think he's on to something.
 
Appreciate the suggestions though any other ideas than planking?

I just had elbow surgery in April, and putting a bunch of body weight on my elbow area isn’t quite the route I want to try yet.
 
Maybe less than you want to do, but I recently added twists and windmills (correct terms?) to my routine.

Harking back to high school. Thanks, Coach West!
 
Someone at some point mentioned fasting. Can you expand on what process you follow?

The weight loss started to plateau around the 25lb mark, so looking to change things up.
 
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OhioBobcatFan06 said:
Pushups. "Drop and give me 20" and then add in planks when you feel up to it. These are great because you can do them absolutely anywhere!

As far as running, I wouldn't just go out and jog for 30 minutes. It's miserable and a waste of time. You'd be better off doing a set of sprints. Run 6 40m sprints. Give yourself a minute break between each. It'll take you under 10 minutes total
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Started something of an offshoot of this today.

While working, every time I get up from my desk, I run as fast as I can in place for about .1 to .2 miles.
 
PantherProud said:
Someone at some point mentioned fasting. Can you expand on what process you follow?

The weight loss started to plateau around the 25lb mark, so looking to change things up.
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IF has many variations. One of the more easier, and successful, is fasting 16-18 hours, from lets say 7PM to noon the next day and your 'feasting' windio is noon to 7pm and you can slowly extend it to later in the day. Been there, done that, works fantastic and you truly do start eating much, much less.
I got off of it because I have a much more intense PT program around 530/6Am for 60-90 minutes each day and I need to increase intake to build and not famine out during the morning.


Honestly...dependant on your age you may want to look into TRT
 
Thavoice said:
IF has many variations. One of the more easier, and successful, is fasting 16-18 hours, from lets say 7PM to noon the next day and your 'feasting' windio is noon to 7pm and you can slowly extend it to later in the day. Been there, done that, works fantastic and you truly do start eating much, much less.
I got off of it because I have a much more intense PT program around 530/6Am for 60-90 minutes each day and I need to increase intake to build and not famine out during the morning.


Honestly...dependant on your age you may want to look into TRT
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I was just gonna ask, if you still exercised during fasting, but it looks like you answered that.
 
PantherProud said:
I was just gonna ask, if you still exercised during fasting, but it looks like you answered that.
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Yea, I did for quite awhile but I am lifting more and heavier than ever and I need that extra intake. It is a delicate balance but you absolutely can exercise during fasting especiall if you looking to drop LBs.

I could still do th whole fasting thing and just eat much more during my window to make up for it but man after many of these lifts at 0dark30 I am starving by 1000
 
So I haven’t tried fasting yet, but I did try something else. And I fully acknowledge this was not likely smart or healthy.

I just went 3 full days (88 hours in total) without eating solid food. I limited myself to water and protein shakes. So 470 calories a day, 90 grams of protein. Light exercising (walking, leg lifts) in conjunction.

Over that 72 hour stretch I lost a little more than 5lbs.


Weight loss aside, it certainly took a physical and mental toll. Understandably, it left me in a near constant feeling of fatigue and muscle aching. I’m sure some of the weight loss was muscle mass, which is not ideal. Mentally, the extreme calorie deficit certainly affected my mood at times. Even though it was successful, it’s not something I plan to do again anytime soon.

That experience puts me at about 34lbs down since June 1st. About 15lbs more to my initial goal.
 
PantherProud said:
So I haven’t tried fasting yet, but I did try something else. And I fully acknowledge this was not likely smart or healthy.

I just went 3 full days (88 hours in total) without eating solid food. I limited myself to water and protein shakes. So 470 calories a day, 90 grams of protein. Light exercising (walking, leg lifts) in conjunction.

Over that 72 hour stretch I lost a little more than 5lbs.


Weight loss aside, it certainly took a physical and mental toll. Understandably, it left me in a near constant feeling of fatigue and muscle aching. I’m sure some of the weight loss was muscle mass, which is not ideal. Mentally, the extreme calorie deficit certainly affected my mood at times. Even though it was successful, it’s not something I plan to do again anytime soon.

That experience puts me at about 34lbs down since June 1st. About 15lbs more to my initial goal.
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How many protein drinks per day? I used to do one each day religiously, but fell off the wagon. btw, powder shakes are healthier than liquid shakes.

No, I don't plan to do the three day fast. That said, great job! 🏆
 
PantherProud said:
Appreciate the suggestions though any other ideas than planking?

I just had elbow surgery in April, and putting a bunch of body weight on my elbow area isn’t quite the route I want to try yet.
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Back to the Dan John reference. He likes farmer walks, aka weighted carry's. They work the abs pretty hard as well as the rest of the body. Ultimately, you have to lose enough fat so see the abs.
 
Dr. Creep said:
Back to the Dan John reference. He likes farmer walks, aka weighted carry's. They work the abs pretty hard as well as the rest of the body. Ultimately, you have to lose enough fat so see the abs.
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Dan says that if a person does loaded carries, planks or ab wheel, and ab curl-ups that is all you need to develop abdominal strength. As far as fat loss is concerned IF and Vince Gironda's Steak and Eggs diet are the only plans I've followed. Both worked. No 6-pack but did have visible abs. IF can be protracted more than S&E's imo. I was in decent shape when I started the S&E's and only needed 3-4 days before I decided that good enough is good enough. Some guys follow it much longer but they were pros and who I am kidding?

www.doctorkiltz.com

Steak and Eggs Diet: Benefits, Risks, and How to

The steak and eggs diet was developed by bodybuilder Vince Gironda. It can be viewed as a version of the cyclical ketogenic diet.
www.doctorkiltz.com www.doctorkiltz.com

Pretty good explanation by a MD. You might not like steak and/or eggs but if you do I'll bet that it will be easier to endure than a 3-day fast.

My $0.02, keep the change.
 
IMG_8202.jpeg
 
Dr. Creep said:
Back to the Dan John reference. He likes farmer walks, aka weighted carry's. They work the abs pretty hard as well as the rest of the body. Ultimately, you have to lose enough fat so see the abs.
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Absolutely. One can have kickass abs but if there is too much fat ya wil never see em
 
Has anyone tried and stayed on Creatine? I was using it in January of 2020 and by the fateful Friday March 13th I had dropped 15lbs with minimal cardio and was as strong as I had ever been in my life. Of course the world shut down for two years after that and I found solice in carbohydrate shakes called Miller lite.

Took me until yesterday to say “why not add creative to my protein shake?”. I’ve been back at working out for two weeks now, 6 days a week, walking. I broke my foot last week of June and put on 10lbs like it was nothing. So I ordered creative last night and get it tomorrow. Hope to have the same success as last time and this time make it a daily habit.

I also try to get 150g of protein a day at least 5 days a week. 1 protein shake, Greek yogurt, cottage cheese, eggs and egg whites, chicken. Also a piece of toast, hummus and spinach. Also a light dinner.
 
JackEd said:
Has anyone tried and stayed on Creatine? I was using it in January of 2020 and by the fateful Friday March 13th I had dropped 15lbs with minimal cardio and was as strong as I had ever been in my life. Of course the world shut down for two years after that and I found solice in carbohydrate shakes called Miller lite.

Took me until yesterday to say “why not add creative to my protein shake?”. I’ve been back at working out for two weeks now, 6 days a week, walking. I broke my foot last week of June and put on 10lbs like it was nothing. So I ordered creative last night and get it tomorrow. Hope to have the same success as last time and this time make it a daily habit.

I also try to get 150g of protein a day at least 5 days a week. 1 protein shake, Greek yogurt, cottage cheese, eggs and egg whites, chicken. Also a piece of toast, hummus and spinach. Also a light dinner.
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Powder or pills? I’ve used both, much prefer the powder.

If you really want to go hardcore, in a quasi legal manner, get Clenbuterol. I last got it from this lab in Bulgaria that’s now closed. It will really amp your workouts. I’m only 5’9 180 lbs and I was benching 315 a week after 275 was my max.
 
Omar said:
Powder or pills? I’ve used both, much prefer the powder.

If you really want to go hardcore, in a quasi legal manner, get Clenbuterol. I last got it from this lab in Bulgaria that’s now closed. It will really amp your workouts. I’m only 5’9 180 lbs and I was benching 315 a week after 275 was my max.
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Powder form. My son is 16 and on the varsity basketball team. He lifts two days a week with the team but they run a ton and even with him eating right and protein shakes he’s just not bulking up. I forgot about creatine, so I’m hoping it’ll help him bulk up.
 
JackEd said:
Powder form. My son is 16 and on the varsity basketball team. He lifts two days a week with the team but they run a ton and even with him eating right and protein shakes he’s just not bulking up. I forgot about creatine, so I’m hoping it’ll help him bulk up.
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That’s tricky. I would think there’s more focus on functional strength (higher reps, lower weight). Being able to bench as much as a DL won’t help if you can’t move
 
JackEd said:
Powder form. My son is 16 and on the varsity basketball team. He lifts two days a week with the team but they run a ton and even with him eating right and protein shakes he’s just not bulking up. I forgot about creatine, so I’m hoping it’ll help him bulk up.
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RE your son...at some point it's just up to nature.
My brother was trying to bulk yrs ago in HS as a frosh and Soph..the crap he tried was insane but it wasn't until nature took over and that growth spurt hit that it made a real difference
 
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